If you have time to spare during lunch hour when nobody is in the office, try doing some jumping jacks. And if you feel extra enthusiastic then you can attempt a football like drill of running on the spot for 60 seconds making sure that you bring your knees right up to your chest. Just make sure that you don’t rip your skirt or put a split in your pants while doing so.
If you really feel that burst of energy then pump your arms for 30 seconds above your head (as though you are raising the roof!) and then rapidly tap your feet on the floor football drill style for 30 seconds and then repeat the movement three to five times.
Sit and swivel
Now, we don’t mean for you to ‘give the birdy’ to someone, but this will enhance both flexibility and muscle strength. Sit tall in your chair and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds and then release and raise your arms toward the ceiling again. Repeat the twist on the other side and hold for another 10 seconds. It's almost like dancing the twist, but it's done while seated down.
Buns of steel
You don’t need a shiny lycra bodysuit or big hair to do this popular glute workout. The easiest exercises that you can do while sitting at your desk without anybody knowing what you're up to are bottom squeezes and clenches. You can even do them while you are on the phone or typing up a report. Simply squeeze and release your buttocks muscles several times. This is the number one exercise that will help prevent the so called ‘office chair spread’ of your hindquarters.
Technically you can’t do this at your desk but this isn't really a push up. All you have to do is stand facing a wall, with your feet shoulder-width apart and about a foot away from the wall. Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible. Keep your legs and back straight, then push yourself back to starting position.
Hug that ham-string
This is a great exercise for working out the muscles at the back of your legs that don’t get much use when you’re sitting down all day.
All you've got to do is push your chair away from your desk and put your leg up. Flex your foot and lean forward slightly over your leg while keeping your back straight. Hold this for about ten seconds and then point your foot, lean and hold for five seconds. Switch legs and repeat it a few more times.
Ladies, remember that this is probably best done on days when you're not wearing a skirt.
Get your desk phone kitted with a wireless headset. So, when you have to answer a lengthy call from someone you can walk around the office while still entertaining the caller.
You should also invest in a pedometer to track how many steps you've taken. An extra 500 steps a day will burn an average of 25 calories. When you add that up you can lose two pounds a year without changing your diet.
Your co-workers might raise their eyebrows at your action, but it will be you that will be laughing all the way to the beach in that new hot bikini.
If you can manage this without flying backwards then there are a few ways that you can do squats with your chair.
While sitting, lift your body until your hips hover over the chair. You may need to spread your arms out for balance. Hold this position for 2-3 seconds, stand all the way up and repeat for as many times as you can manage.
For the one leg squat (and this is where you have to be careful not to roll backwards) take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Repeat as many times as you are comfortable with and then switch to the other leg.
Lastly, try doing some dips by making sure that the chair is stable and then place your hands next to your hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat.
For lower-body strength, sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.
This will guarantee you firm and toned legs in no time.
Add a personal touch
Instead of hitting send, just get out of your seat and speak to the person directly. The extra steps will eventually add up even though it feels like it isn't making any difference and it is also better to talk to people face to face, especially when they're in the same building as you.
Alternatively if you receive a negative email from your boss that has made you seeing red, you can place that negative energy to good use and get some muscle tone out of it. Make sure that you roll or scoot your chair back (so that you don’t actually hit your computer screen) do some tae-bo action, punching your arms out in front of you and then switch sides.
Think ‘float like a butterfly, sting like a bee.’